Protocol · Sports & Performance
Running Performance Protocol
Caffeine and Beetroot Juice (Nitrate) are the core of this stack, with 2 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Running Performance.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
4 supplements · 2 graded
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Caffeine | Amount listed: 3–6 mg/kg body weight, 30–60 min pre-run | Reduces perceived exertion, enhances fat oxidation, and improves running economy and endurance
| Grade C for Anaerobic Capacity5 studies · 10 people | ||
| Beetroot Juice (Nitrate) | Amount listed: 6–8 mmol nitrate 2–3h pre-run | Increases nitric oxide, improving oxygen efficiency and running economy by 3-5%
| Grade B for Aerobic Exercise Metrics20 people | ||
| Supporting stackListed as additions to the core | |||||
| Iron | Amount listed: 18–65 mg daily if deficient (with vitamin C) | Essential for hemoglobin and myoglobin oxygen transport; deficiency impairs endurance performance
| Not graded yet | ||
| Tart Cherry | Amount listed: 8–12oz juice or 480 mg extract twice daily around hard sessions | Reduces muscle damage and inflammation, accelerating recovery between training sessions | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
The supplement in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade B
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How this protocol works
In plain language
Running performance depends on aerobic capacity (VO2max), running economy (how efficiently you use oxygen), and the ability to sustain a high percentage of max effort. For distance runners, recovery between training sessions is also critical for maintaining high training loads.
- Caffeine is the most proven legal performance enhancer for runners. It reduces how hard a given pace feels (lower RPE), increases fat burning (preserving glycogen), and improves focus during long efforts. Marathon runners, 5K racers, and ultramarathoners all benefit. A typical improvement is 1-3% in race times.
- Beetroot Juice (Nitrate) improves running economy—the oxygen cost of running at a given pace. By enhancing how efficiently your muscles use oxygen, you can run faster at the same effort level or maintain your pace with less strain. This is particularly valuable in the final miles of a race.
- Iron is critical for runners because it carries oxygen in your blood (hemoglobin) and stores it in your muscles (myoglobin). Distance runners, especially women and those with heavy training loads, are prone to deficiency. Even mild deficiency impairs performance. Get your ferritin tested—optimal is 30-50+ ng/mL.
- Tart Cherry accelerates recovery by reducing inflammation and muscle damage after hard runs. Studies in marathon runners show faster strength recovery and reduced soreness.
Expected timeline: Caffeine works within 30-60 minutes. Beetroot juice peaks at 2-3 hours. Iron repletion takes 3-6 months if deficient. Tart cherry is most effective used around key workouts and races.